Group 26 - 33 WORKOUT SUMMARY 
May
Week #1
6 Tuesday 3-5 sets of 200, 200, 400 at Rep Pace - 5% of Wkly miles Recovery: 200, 200, 400 easy jog
8 Thursday 3 x 1,200m at Cruise Pace - 8% of Wkly miles   Recovery: 60 seconds     
10/11 Sat. or Sun. Long Run - 25% of your weekly mileage              
Week #2
13 Tuesday 8-10 x 300 at Rep pace - 5% of Wkly miles   Recovery: 300 jog    
15 Thursday  4 x 1,200m at Cruise Pace - 8% of Wkly miles   Recovery: 60 seconds     
17/18 Sat. or Sun. *Timed Fartlek Run                  
Week #3
20 Tuesday 6-8 x 400 at Rep pace - 5% of Wkly miles   Recovery: 400 jog    
22 Thursday 5 x 1,200m at Cruise Pace - 8% of Wkly miles   Recovery: 60 seconds     
24/25 Sat. or Sun. Long Run - 25% of your weekly mileage              
Week #4
27 Tuesday 12-16 x 200 at Rep pace - 5% of Wkly miles   Recovery: 200 jog    
29 Thursday  30 minute Tempo Run                  
31/1 Sat. or Sun. 30 minutes Easy Run                  
*All workouts should include a minimum warm up and warm-down of 10 minutes of easy running.
* Timed Fartlek - 1 set = 30 minutes / 2 sets = 40 minutes / 3 sets = 50 minutes
10 minute warm-up; 2 min hard/2 min easy/3 min hard/3 min easy (repeat) 10 min warm-down
**Cruise Intervals and Tempo Runs should include 4-6 Striders at the conclusion of your workout.
*** Tuesday night Practice will include speed drills in which everyone is expected to participate.
5% of Weekly Mileage ◄click on the hyperlink.
8% of Weekly Mileage